The American diet is a major driver of chronic disease, and increasingly people and policymakers are targeting ultra-processed foods, which make up the majority of what Americans eat. Public figures and states have taken action — labeling these foods “poisoning” Americans, banning some ultra-processed items from school lunches, and asking federal agencies to define the category to guide policy. A recent survey found most U.S. shoppers say they are trying to avoid ultra-processed foods.
But experts disagree on a workable definition that actually improves health.
Origins and the NOVA system
The term “ultra-processed food” comes from Brazilian researchers who developed the NOVA classification, which groups foods by processing level. At one end are unprocessed or minimally processed foods (an apple, frozen peas). At the other are ultra-processed products made from manufactured ingredients and often containing additives such as artificial colors, flavors, emulsifiers and preservatives — examples include processed deli meats, packaged cookies, sweetened beverages and many frozen ready meals.
Evidence linking ultra-processed foods to harm
Researchers have linked high consumption of ultra-processed foods to a range of health harms. Nearly 100 observational studies and several randomized trials have associated heavy intake with increased risk of Type 2 diabetes, obesity, cardiovascular disease, certain cancers and even depression. Some trials and mechanistic studies suggest ultra-processed foods may promote rapid digestion, sugar spikes, insulin resistance and changes to the gut microbiome. There’s also evidence the body absorbs more calories from ultra-processed foods than from whole, high-fiber foods.
Not all ultra-processed foods are the same
Critics of a blanket approach note that many items classified as ultra-processed can be nutritious or useful. Packaged whole-grain breads, plant-based milks, and some yogurts — even with added sugar — have been linked in studies to benefits like lower risk of colorectal cancer, Type 2 diabetes and cardiovascular disease. Some processed products save time and money, such as jarred pasta sauce. Because the category includes both clearly unhealthy products and some beneficial ones, many nutritionists argue policy and guidance should avoid treating all ultra-processed foods the same.
Two main policy viewpoints
One camp argues the focus should be on nutrient content rather than processing. Advocates of this view say the category is too imprecise and can stigmatize nutritious items while allowing unhealthy ones to appear acceptable. They favor targeting nutrients with well-established harms — added sugars, refined grains, excessive salt and certain unhealthy fats — rather than the degree of processing. Food science organizations have urged definitions based on nutritional quality.
The other camp says processing itself matters. Proponents argue that beyond nutrients, the physical and chemical transformations in ultra-processed foods change how the body digests and absorbs them. Foods that have been molecularly disassembled and reassembled can be rapidly digested, producing quick sugar and starch spikes in the bloodstream, reducing the amount of substrate reaching gut microbes, and potentially altering metabolism and appetite regulation. From this perspective, processing is an independent risk factor and should be part of any definition or policy.
Policy and consumer implications
Because experts disagree, consumers get mixed messages. The majority of grocery-store offerings are ultra-processed, and for many people they are the most affordable and accessible choices. Effective policy, critics say, should make healthier options affordable and available.
In the meantime, nutritionists offer practical steps: favor whole foods when possible; choose whole-grain packaged breads; cut back on sugar-sweetened and artificially sweetened beverages; limit processed meats; and read ingredient lists — shorter lists without many unfamiliar emulsifiers, dyes, or preservatives are generally preferable. Frozen fruits and vegetables and beans are affordable whole-food options.
The debate continues over how to define ultra-processed foods for regulation and guidance. Some experts urge focusing on nutrients of concern and food quality; others call for including processing characteristics because of their potential biological effects. With experts disagreeing, many say federal guidance could help clarify priorities and shape policies that both reduce harms and improve access to healthier foods.
